floFOCUS

Relay (running clock)

40-min w/partner

00:00-12:00

• 10 heavy wall balls
• 8 hang power cleans
• 6 burpees over

14:00-26:00

• 9 pull ups
• 12/10 cal bike
• 15 push ups

28:00-40:00

• 200m run
• 20 kb swing
• 250m row

floLEVELs:

• level 1: (75/55)
• level 2: (95/65)
• level 3: (115/75)

Pull

25-min

5×3 deadlift @85%

Accessory: 2-3 rounds:

• 6-8 tempo rdl
• 8 heavy db hip thrust
• 10 total gorilla row

e2mom: (4 rounds)

1. 1 sled rope pull/push back + 10 t2b + 15 kb sdhp
2. 12 total db hang snatch + 24 slam balls

optional cash-out: (3 rounds)

• 12 total db bicep curls
• 15 db oh tricep ext.

HYROX

20-min amrap

• 400m Run
• 20/16 Cal Bike
• 30 Walking Lunges
• 20 DB Push Press
• 10 Burpee Box Jump Overs

8-min amrap

• 15/12 cal row/ski
• 200ft farmers carry
• 10 anchored leg lifts

8-min amrap

• 200m run
• 20 sit ups
• 10 total plank shoulder tap

*2-min rest between amraps

floLIFT

2 sets :

• 1 high hang snatch (hip) + hang snatch (mid thigh)

2 sets :

• 1 pull + 1 floating snatch (1″ off floor) + 1 ohs

3 sets :

• 1 liftt off (mid thigh) + pull
• 1 snatch

3 sets :

• 1 snatch + 1 hang squat snatch

emom x 10

• 1 squat snatch

increasing weight. build to a heavy single for the day.

Pump & Sweat

• bench press: 5×3 @88%
• strict press: 3×8 55-60%

Accessory : 2-3 rounds:

• 8 db close grip bench press
• 8 db skull crushers
• 8-10 strict pull up or trx low row
• 12 lateral raises (light)

for time: (16-min)

3 rounds

• 200m run
• 5 db renegade row
• 200m run
• 10 pull ups
• 200m run
• 15 push ups

Total Body

30-min

back squat: 5×3 @88%

Accessory — 3 rounds:

• 8/side heavy split squat
• 8 tempo db RDL
• 10 hanging knee raises

for time: (14-min)

4 rounds

• 20 box jump overs
• 15 kb american swings
• 12/10 cal bike/ski